ROLL AWAY Many factors affect a person’s weight like genetics, body type, environment, dietary habits and metabolism. Obesity can also be the result of a sedentary lifestyle. When exercising to lose weight, one must carefully consider the following factors:
Activity - aerobic activities cover a large sphere, and include aerobic classes, swimming, cycling, stair climbing, racket games, jogging, walking and much more.
Intensity - how hard one exercises must ideally be within one’s fat-burning zone. This is also known as the target heart range or training zone. This range varies with each individual as it depends on factors like age, goals, fitness level, health problems or limitations and the medication which one might be taking which possibly could affect the heart rate. There are various methods by which this target heart range can be calculated and monitored.
Frequency - how often one exercises. When it comes to frequency, for fat loss, one should work out at least three times a week, moving gradually up to five or six times.
Duration - how long one exercises. Ideally, raise your heart rate into its target range and keep it there for approximately 30 to 40 minutes. Watch this space next month for more pointers!
USEFUL POINTERS
* The warm-up and cool-down are very important. They must not be rushed through. The warm-up includes a series of stretching and limbering exercises, which get the muscles and heart ready to work. The cool-down brings your heart rate back down to near-normal levels, it helps you stretch and relax the muscles you have worked so hard.( as shown in the figure on the left)
Leaving the muscles in a contracted state, instead of stretching them, could cause stiffness and even muscle cramps later. Both these segments play a very important role in injury prevention.
* Remember, when doing aerobics it’s important to exercise continuously. If you feel the need to stop due to exhaustion, slow down instead.
* It’s natural to feel self-conscious when you start out, but remember, even your instructor was once a newcomer. Enjoy the music and the group energy, and be proud for taking that first step!
* Muscle-toning will help you strengthen, tone and reshape your muscles. This segment also corrects postural deviations such as rounded, droopy shoulders, or a forward pelvic tilt. Even if you’re exercising only to lose fat, do not skip this segment. Muscle toning is crucial in the way you end up looking, and instrumental in injury prevention. Toning also increases your metabolic rate and helps you burn more calories, both at rest and at work.
* Do not compromise on footwear. Get yourself a good, thick, air-soled pair of cross-trainers. Your lower limbs require good support. Air-soled shoes are more supportive and provide better cushioning.
* Cotton exercise wear is ideal. Avoid wearing spandex, lycra and nylon. They don’t allow the body to breathe and make it difficult for the core temperature to be dissipated through perspiration. Skin irritations and rashes can’t be ruled out with these fabrics either. Anything non-binding that is comfortable, supportive and allows you to move freely, is fine to wear.
*To help you pick up the routine faster, just do the leg work at first, and leave the arms loose. Take on the arm routines later, once you have pieced the footwork together. Remember to work at your own pace. You are not in competition with anyone!
* You’ll start noticing the difference in the first two weeks. If you’re doing it right, you’ll see the effects of your workout almost immediately. If you don’t, then review the situation. You’ve probably missed something!
GOT COMMENTS OR QUESTIONS? E-MAIL US AT femina@timesgroup.com WITH ‘FITNESS — FATTY’ IN THE SUBJECT LINE.